ball slam

WEEK 5 - SQUAT

Beautiful morning for a quick sprint

Beautiful morning for a quick sprint

Pause squat 1x5 @ 72.5%
Then
Pause squat 4x6 @ 90% 0f 5
* 1-sec pause
** No more than 3 minutes rest between sets


AMRAP 12 minutes
250m row
100m sprint
25 squats
15 ball slams

WEEK 12 - SQUAT

Josh with some push-ups from yesterday’s arm blaster

Josh with some push-ups from yesterday’s arm blaster

Tempo squat 2x2 @ 92.5% 3-0-X-0

MERCURY I

AMRAP 12 minutes
50 squats
40m run
30 burpees
20m lunge
10 ball slams

MERCURY II

AMRAP 12 minutes
50 squats
40m run
30 up downs
20m lunge
10 ball slams

WEEK 11 - CONDITIONING

April and the rest of the 09:30 crew with some KB lunges

April and the rest of the 09:30 crew with some KB lunges

MERCURY I

AMRAP 12 minutes
200m run
20m bear crawl
15 ball slams
Rest 3 minutes

AMRAP 12 minutes
5 strict pull-ups
5 push-ups
10 knees to elbows
Rest 3 minutes

12 minute clock
2000m row*
* Every 2 minutes complete 5 burpees

MERCURY II

AMRAP 12 minutes
200m run
20m bear crawl
15 ball slams
Rest 3 minutes

AMRAP 12 minutes
5 pull-up negatives
5 push-ups
10 knees to elbows
Rest 3 minutes

12 minute clock
2000m row*
* Every 2 minutes complete 5 burpees

MERCURY III

AMRAP 12 minutes
200m run
20m bear crawl
15 ball slams
Rest 3 minutes

AMRAP 12 minutes
5 ring rows
5 push-ups
10 hanging knee raises
Rest 3 minutes

12 minute clock
2000m row*
* Every 2 minutes complete 5 up downs

WEEK 8 - SQUAT

Andrew, Lindsey, and Janet rowing hard!

Andrew, Lindsey, and Janet rowing hard!

Tempo squat 5x5 @ 75% 3-0-X-0

MERCURY I

AMRAP 10 minutes
50 double unders
30 squats
10 ball slams

MERCURY II

AMRAP 10 minutes
150 single skips
30 squats
10 ball slams

WEEK 7 - SQUAT

Friends and family working to build stronger relationships and stronger bodies!

Friends and family working to build stronger relationships and stronger bodies!

Tempo squat 4x5 @ 75% 3-0-X-0

MERCURY I

3 rounds (12 min cap)
100m slam ball run
10 ball slams
100m slam ball run
10 slam ball squats
100m slam ball run
10 slam ball overhead squats

MERCURY II

3 rounds (12 min cap)
100m run
10 ball slams
100m run
10 squats
100m run
10 DB overhead squats

WEEK 6 - CONDITIONING

Kevin with some mapmakers

Kevin with some mapmakers

For time (10 min cap)
Row 1000m
50 wall balls
50 KB swings
Rest 3 minutes

3 rounds (10 min cap)
400m run
25 ball slams
Rest 3 minutes

3 rounds (10 min cap)
20 DB thrusters
15 calorie air dyne
10 hollow rocks

WEEK 4 - CONDITIONING

MERCURY I

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
40 double unders
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY II

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY III

4 rounds (12 min cap)
250m row
15 ball slams
10 up downs
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 ring rows
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette step overs
20m run
15 DB power cleans

WEEK 9 - CONDITIONING

Ryan, Eddy, Jules and Youssef with some manmakers

Ryan, Eddy, Jules and Youssef with some manmakers

MERCURY I

AMRAP 10 minutes
5 DB power snatch
10 box jumps
15 sec hollow hold
Rest 2 min

AMRAP 10 minutes
250m row
40m prowler push
15 knees to elbows
Rest 2 min

AMRAP 10 minutes
10 ball slams
20 sec plank hold
30 double unders

MERCURY II

AMRAP 10 minutes
5 DB power snatch
10 step ups
15 sec hollow hold
Rest 2 min

AMRAP 10 minutes
250m row
40m prowler push
15 hanging knee raises
Rest 2 min

AMRAP 10 minutes
10 ball slams
20 sec plank hold
60 single skips

WEEK 13 - CONDITIONING

The 09:30 crew getting to get a short run outside with some squats and burpees

The 09:30 crew getting to get a short run outside with some squats and burpees

2-3 rounds (12 min cap)
400m run
10 box jumps
10 ball slams
Rest 3 minutes

3 rounds (12 min cap)
200m run
10m bear crawl
5 push-ups
10m bear crawl
5 push-ups
150m row
Rest 3 minutes

3 rounds (12 min cap)
400m run
250m row

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